Alll eyes on you!

 

I Teach groups. I see faults in movements. I correct what I see.
The cert I just attended focused solely on my ability to do this effectively. Actually I was graded on a scale that messured how close to doing this perfectly I could do this. Talk about pressure. This cert was tedious and my focus had to be on point. I learned alot and I am coming back better!

I aim to be the best fitness instructor in Austin.

So to you I promise effective training and attention to detail with everything we do.
I will get better and better everyday and expect the same from you.
If you train with me... you will be in good hands!

Out in Cali

Wow! I get on a plane and immediately my head is clear. Getting away for a second is always key to help you realize what exactly has happened over the period of months and months of blinders down type of work.

Building Crossfit Central has been an amazing journey! I cherish the opportunity that I've had to be apart of it.

I have an opportunity this week to attend my 7th Crossfit Certification. This time with nothing in mind but to get my Level 3 title as an instructor of this fitness phenomenon!

I remember going to my Level 1 and 2 certs so vividly. I had no clue what I was getting myself into. Now I feel like I'm coming to see my Crossfit family! This is what I do and a continued Expedition of my ongoing journey to bring more and more people to the eye opening experience Crossfit is.

Crossfit and I will Revolutionize the Fitness industry!

I am Crossfit!

Breathe!

Taking the time to Learn How

Time and time again we go through exercises to train our bodies. I've seen thousands of people squat and do push ups. I am always looking at the differences of peoples mechanics when they run. The one common thread that I notice is the people who have the best movement patterns through proper mechanics always get the best results. I know that if a person trains to do things the right way, the long term effects are always better and never take as long. If I see somebodies arms that are well defined I can tell you whether or not they are doing their push ups correctly.

Obviously when I talk about mechanics, I am also referring to the practice that it takes to dial them in. Most beginners of Crossfit will not be able to perform all the movements perfectly when they come in. This makes the teaching component key. I remember days during high school football that our team would take hours to learn how to run on play. Not only did everybody have to know there assignments to where they needed to be, but we also had to know which foot to lead with, what angle to take and how to rotate our body to find the spot we were going to. If the time wouldn't have been taking to make all those thing second nature, we would have felled 99 out of 100 times we did them. We had to be taught and drilled over and over again to get it right.

Everyday I am talking people through the details to get there body in the right position from heals to shoulders. I know that once they start getting it right, their results will sky rocket. I will see faster times, higher scores, and better looking bodies because of it. If I allow somebody to move incorrectly over and over again, I can guarantee imbalances physically and potential harm (injuries), and quicker fatigue. We strive for the best.

This Saturday Crossfit Central hosted a practice workout at the gym. In that we did just that. We practiced doing the movements the right way and aimed to improve all the athletes abilities to move better so that they could perform better. The turnout and the response was terrific. After the practice a mini Fight Gone Bad was performed as everyone involved created a surge of high energy that really could give Austin something truly powerful to see since the Monster Hurricane Ike that it better not come and mess with our city.

September 27th Athletes for a Cure fundraiser is gonna be a showdown to remember and I'm excited to be apart of it!

Before Crossfit was Easy

Does the Title of this post even make any sense? Crossfit and easy go together about as well as a 5 year old drinking coffee. However, these days getting involved with a group of Crossfitters has become much easier than it has ever been.

The day I started doing Crossfit workouts, the thought of 90 people in a large lot of grass on a Saturday morning was the so far out of my mind it was ridiculous. The coaches at Crossfit Central were at many times loners in their own workouts when it came to Squats, Pull-ups and KB swings done quickly. Imagine you being at a gym or walking around in your neighborhood and turning to see some maniac looking like they were at the point of passing out or throwing up because they wanted so bad to achieve a level of fitness that no one has ever been. We didn't workout in large groups, in the beginning.

What we would do was walk outside with a couple of Dumbbells, find a wall that was low enough to jump on and get after it. Push ups, thrusters, dips, run, renegade rows. to failure. Sometimes in the gym wall ball and pull-ups were a luxury if they had the Med Ball or a Bar. I remember wedging barbells in the ceiling beams at the gym to learn a kipping pull-ups. I remember going walking in a falling out of the gym before some people finished their "Cardio" on whatever machine they were on that day. When it was cold Tabata Squats and Pushups were the workout inside the house.

Austin is the Stage for Crossfit. No other city can be a better setting. Our gym makes somebody that wants to be a Crossfitter and be good at it have an opportunity that nowhere else can. The people in this town who work out with us allow the new person to feel welcome and gain results faster than they would on their own. We as coaches will give you the knowledge you need to make gains you could never make on your own. Fitness is our Goal and Fitness is what we do.

You have an option! The Hard way or the Easy Way!

Coordination, Accuracy, Agility and Balance

Can you improve your Fitness without using weight?
I recommend it! You have to remeber that there are 10 general physical skills of fitness. Why is it that most people only work on a few? If you neglect any of the 10 then your fitness is suffering! Coach Burgener is our Olympic weightlifting coach who resides in Southern California. Our programs teach a warm-up that he does with all of his athletes called the Burgener Warm-up(Video). In the video you see Sage(Future Olympion ) using a Barbell. In our programs we teach with PVC pipe. Do do this warm-up correctly, somebody has to have excellent body control. That means coordination, accuracy, agility and balance all are equally important. Many people think that because the pipe has no weight that the they can do it correctly. In reality they are lacking in their skill set of those components of fitness.
If this is the case for you, like most of our new clients, I strongly recommend improving those skills imediately. I say this because without these skills, Every other component of your fitness will me suffering. You will never be as strong, powerful, fast or flexible as you could be. Not to mention everybody I know can still improve on there Endurance and Stamina. Those will also see major gains.
Get more Fit and Be better off for doing so!

Competition

 
This years games has really got me really amped up in my workouts. It is exciting to know that there is going to be alot of attention around them this year and knowing that I am blessed to be apart of them has me focused on working harder and harder as the last week before we leave comes upon us. I promise to go out and represent Crossfit Central, and all the Texas CrossFitters to my upmost ability. The time to let any excuses stand in the way of a day of hard work has been faded from my thoughts. I have a new motivation and I will only continue to rise up in this way of life I know as Fitness. Fitness is a way of life by the way, and to live it for all that it is and all that it defeats, all I have to do is choose it.

Doing all you Can

How many things can you do for yourself to ensure a future of good health and fitness? I have to say a lot! I am a true believer in taking care of myself physically so that I am able to maintain a long term active lifestyle. I am continuously blown away by people who neglect their own health even though the evidence is all around us of what we will look like by doing so. People who take care of themselves end up so much better off after the age of 40 than people who do not.
I have recently found out that I have an issue with my Spinal Cord that has been causing me some problems in my lower back. This makes me realize where even I've been slacking myself. Understand that every bit of your physical appearance can be altered by how you take care of or neglect your body with your day to day routine.
I have done very well for myself my doing functional training and challenging myself with it. I also have maintained eating habits which are better than about 98 percent of the population. However there are things that my body also are in major need of for recovery that I have managed to neglect.
My sleeping patterns are inconsistent for one. Our bodies need a minimum of 8 hours of sleep and are most benefited with up to 10. I have managed to allow myself 6 and less numerous times. We also need to stretch often at which a am fairly well at doing. The main priority that I've seemed to neglect the most is Massage therapy. This is something that we need as often as twice a day. I will wait several weeks to do.
For my neglection in these things, I am now experiencing the consequences. I have made a new commitment to myself for improving at my weaknesses because I've chosen a life of no limitation. I will continue to learn and understand ways in which will allow me to improve my present state. I know for a fact that by doing little things consistently day in/ day out, large benefits occur. We have desires to achieve certain thing and progress forward so that we may obtain them. I will let you know when my spine is corrected and I am free of pain in my lower back.

Fitness... What does that really mean?

Crossfit is the first Fitness program to give and actual definition of Fitness. That may seem hard to believe considering the word Fit has been used so many times by so many people in so many communities over the past several years. Crossfitters believe that this word has been used loosely and should be re-evaluated before using it. If you've yet to read the CF Journal on this topic please do. (What is Fitness - CF Journal #1) This will explain more about Fitness than you ever considered before.
My main reason for this post is because Crossfit in the safest and most efficient way to workout. For many outsiders it looks "Crazy", "Dangerous", "Stupid", and "Overboard." These peoples opinions are based only on the fact that they are outsiders and have not a clue what it is that we are actually doing. That's all well and good as far as I'm concerned, but I cannot let an outsiders opinion affect the opinion of anyone who is actually reading this blog right now.
In our workouts there is nothing more important than moving our bodies in a mechanically correct way. In our workouts, there is nothing more important than the speed in which we push ourselves to get the work we are doing finished. In our workouts there is nothing more important than a solid foundation of nutrition to enable us to perform. In CrossFit we do everything the right way every time to be the best we can be.
Strength, Speed, Power, Endurance, Flexibility, Stamina, Agility, Balance, Flexibility, and Accuracy are all earned not given.
The most absolute reason I do Crossfit is because I want to be 100 prepared for whatever life can throw my way. I also know that by living this way all the time, I will never have to live my life Sick, Decrepit and unable.

Enjoy the Video if you haven't seen it.